Double Tabata

Don’t feel anything after yesterday’s workout.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • 5 Burpees
    • 20 Mountain Climbers
    • 1:00 Bottom Squat Hold
  • 10 Shoulder Press (45#)
  • 5/5 Bulgarian Split Squats
  • 10 Shoulder Press (75#)
  • 5/5 Split Squats (75#)

Strength

E3M – 6 Sets

  • 12 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (95#)

Yuck! Close to failure on the last 3 sets of shoulder press. Did the split squats with the bar on my back again. Glad we are done with this cycle!

Conditioning

  • 8 Rounds (Tabata)
    • 20s Air Squats
    • 10s Rest
  • 2:00 Rest
  • 8 Rounds (Tabata)
    • 20s Double Unders
    • 10s Rest

My goal was sets of 17 air squats and I managed, though had to speed up the last few on some rounds. 136 total squats. Thought the dubs were going to be horrible after the squats but I think it actually helped to relax my legs, which sounds kind of stupid to say. I only had one miss and it was to start round 2 or 3. Got 284 reps, just 2 shy of my 286 best. If I don’t have any misses and get an extra rep or two per round, that 300 might be possible. It’s hard to speed up dubs though because then you have a higher risk of missing.

8:00 AMRAP

  • 5 One-Arm Deadlifts Right
  • 50′ Suitcase Carry Right
  • 5 One-Arm Deadlifts Left
  • 50′ Suitcase Carry Left

Used a 70 pound kettlebell. We were outside and I have no idea how many rounds I did. Not speedy, but kept moving the entire time.

Went for a run before dinner. Hot out! Ran 2 miles in 16:17, which is 30 seconds faster than Saturday. Slowly speeding up. Started out way too fast or I think I would have been able to hold a better pace.

Will have time for ROMWOD yet later.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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